Getting stuck when squatting? This squat mobility drill goes beyond the myths and gimmicks to teach you how to really improve your squat depth. There’s a common myth that tight hip flexors hold people back from squatting low. But if you consider the anatomy and biomechanics of the hip, this theory makes no sense.
In this video, we discuss your iliopsoas, a hip flexor that runs from vertebrae in your low back, down the front of your pelvis, and inserts on your femur.
If this muscle is tight and shortened, it puts you in a position of hip flexion – the position you need to be in to squat deep.
To lengthen or stretch this muscle, you’ve got to go into hip extension – or reaching or leg out behind you.
SO, if your hip flexors are tight, the motion that will be limited is hip EXTENSION, NOT hip flexion.
Instead of focusing on hip flexor length, it’s way more effective to consider hip flexor activation.
As your squat gets deeper, your iliopsoas shortens. If it isn’t able to fire correctly in this position, you’ll either be stuck in a mini-squat or you’ll go from a neutral spine to a rounded low back – aka the squat butt wink.
[5:26] This squat mobility drill is an End Range Expansion or ERE technique that will help you build activation and control over a deeper range of motion.
This position mirrors a deep squat on one side of your body and helps you train control over the range while your back leg hangs back and provides support.
With this drill you’ll build strength in the shortened range of your hip flexors , creating way more squat depth and control than any hip flexor stretch possibly could.
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